Melatonin is a hormone that regulates the sleep-wake rhythm. Although it is naturally produced by the body, certain situations can interfere with its production and cause sleep problems. Before taking melatonin, it is important to understand when it is really necessary and whether your situation requires the use of this supplement.
When can melatonin be useful?
Melatonin is often used in certain situations if natural hormone production is not sufficient or the sleep-awake rhythm is disturbed:
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Sleep problems through time difference (jet lag):
If you travel to another time zone and your sleeping habits are disturbed, melatonin can help to adapt to the new time. -
Insomnia (insomnia):
If you have difficulties to fall asleep or wake up frequently at night, Melatonin can regulate your sleep rhythm. -
Shift work:
If you work in alternating shifts and your natural sleep rhythm is out of balance, melatonin can help you to fall asleep more easily after work. -
Age processes:
With increasing age, natural melatonin production decreases, which can cause sleep problems in older people. -
Stress or anxiety:
If sleep problems are caused by stressful life situations, melatonin can offer a temporary solution.
How do you recognize a melatonin deficiency?
Your body can show certain signs that indicate disturbed melatonin production:
- Difficulties falling asleep or waking up: You don't feel tired in the evening or can't get up in the morning.
- Frequent night awakening: Your sleep is superficial and restless.
- Permanent fatigue: Despite sufficient sleep, they feel constantly exhausted.
- Increased sensitivity to light in the evening: Melatonin production can inhibit too much light, especially blue light from screens.
Is melatonin always necessary?
In many cases, melatonin is not absolutely necessary. Many sleep problems can be solved without nutritional supplements:
- Establish a fixed sleep routine: Go to bed at the same time every day and get up at the same time.
- Reduce screen time before going to bed: Blue light suppresses melatonin production.
- Create an ideal sleeping environment: Darkness, cool and calm promote better sleep.
- Relaxation techniques: Meditation, deep breathing or a warm bath can help you prepare for sleep.
When should you see a doctor?
Melatonin should not be taken in the long term unless a doctor recommended it. Contact a doctor if:
- Your sleep problems last for more than 2–3 weeks.
- Change in lifestyle do not bring any improvement.
- You have other health problems that could affect your sleep.
Conclusion
Melatonin can be useful for people with temporary sleep disorders through external factors such as time difference or stress. However, it is important to take it responsibly and to consult a doctor if you are uncertainty. Healthy sleeping habits are often the best way to restore the natural sleep rhythm.